How to Use Vibration Machines for Exercise

By Kim Nunley

Vibrating machines feature a pulsating platform on which you stand and perform regular strength-training movements. The machine’s manufacturers claim that their vibrating units can help you build muscular strength and power, improve bone density, burn calories, challenge your cardiovascular system and lower your risk of falling more quickly than if you did the same exercises on a steady platform. You may need a couple rounds on the vibrating machine to get used to the sensation, but your body should adapt quickly. The important keys when first starting out are to use the machine for short periods, progressively increasing your workout time.

Step 1

Schedule two or three workout sessions on the vibration machine, with one to two days of rest in between each. You can schedule cardiovascular and flexibility workouts on the days you’re not using the vibration machine, but avoid weight training on your off days to allow your muscles adequate rest.

Step 2

Start by performing each exercise on the vibrating machine for 30 seconds; turn the machine off for 60 seconds of rest before moving onto the next one. With each two weeks of consistent training, extend exercise time by 15 seconds, so you’re performing each exercise for 45 and then 60 seconds.

Step 3

Target your major lower body muscles by performing lunges, squats and calf raises on the vibration machine. Lunges and squats both work your glutes, quadriceps and calves. Standing calf raises target the gastrocnemius muscles in each of your calves.

Step 4

Target your upper body muscles with pushups and dips on the vibration machine. Pushups primarily strengthen your chest, but also work your shoulders, triceps and abdominals. Dips place greater emphasis on your triceps, but also require contribution from your shoulders and chest.

Step 5

Work your core on the vibration machine with crunches and planks. You can do a variety of types of crunches, which target your rectus abdominis and obliques, while lying on your back on the vibrating platform. Incorporate front planks, which work your rectus abdominis, obliques, quadriceps and hip flexors, as well as side planks, which target your obliques and hip abductor muscles.

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